Do you feel hungrier in night as compared to the day? Did you know that overeating at night can disrupt your sleep, leading to imbalances of hunger and satiety hormones? But choosing right and healthy snack foods can protect you from several adverse effects. Here are some healthy snack options you can opt in night whenever you feel hungry -
Handful of Nuts: Whenever you feel hungry in night you can opt for handful of nuts of your choice. Nuts are full of monounsaturated fatty acids (MUFA) which are considered to be good fat, fiber, vitamin and minerals. They will provide you right nutrition and also help you in keeping full for longer. Avoid adding salt or sugar to nuts; you can enjoy nuts with their natural flavor. In fact, 14 raw almonds contain approx 98 kcal whereas 10 raw cashew nuts contain approx 98 kcal. So, it’s not about high content of nuts it about how much you consume.
Salad: A salad made of seasonal fruits and vegetables is one of the best night time snacking foods. You can add lettuce, celery, carrots and seasonal fruits to make the salad with a lemon dressing. You can also add almonds to your salad and make it more nutritious.
Popcorn: Many people find it comfortable to eat potato chips in night but instead of that try to opt for stove-top popcorn. 1 cup of air-popped popcorn without any fat contains approximately 31 kcal calories. Once popped, sprinkle any of your favorite low-calorie toppings like a dash of chili pepper flakes or dried spices adds lots of flavor without extra calories.
Fruits: Fruits are loaded with benefits of antioxidants and fiber. Whenever you feel hungry in night just go and grab a fruit from your refrigerator. Fruits do not add up to too many calories but keep you full for longer. You can go for a cup of mixed seasonal fruits.
Jasmine Tea: Jasmine tea is believed to have a tranquilizing effect on body as it calms your nerves which in turn promote sound sleep. A 2005 study conducted by Kyoto University found that the smell of jasmine reduced study participant's heart rates and produced "calm and vigorous mood states". After further experimentation, the researchers attributed this effect to one of the aromatic components of jasmine: (R)-(-)-linalool.
Water: According to experts, the human brain sometimes misinterprets signals of thirst as a sign of hunger, so one ends up eating extra calories instead of drinking zero calorie water. So the next time you feel those late night hunger pangs grab a glass of water instead of something to munch on.
Late night snacking can be a result of erratic sleep pattern. Try to have a sound sleep of at least 8 hours to avoid such cravings.